50 of our favourite foodswitches

It's the everyday 'small swaps' that can make a big difference to your health. We give you our favourite 50 healthier food switches.

As a Bupa dietitian, I recommend people replace any less-than-ideal habits with healthier versions. You’ll consider it a change, as opposed to something you’re being forced to give up altogether. Whether you’re making healthier brunch choices at your local cafe, ordering takeaway food or cooking at home, I have put together a list of our 50 favourite healthy foodswitches with Bupa dietitian Gemma Cosgriff.

How can these ‘foodswitches’ help? We’ve recommended switches that:

pack in more nutritional value than others

use up far less of your daily energy budget (useful if you’re trying to manage your weight)

may be more beneficial to your long-term health.

You’ll consider it a change, as opposed to something you’re being forced to give up altogether.

Sausages …swap for kangaroo sausages

Sour cream
…swap for low-fat Greek yoghurt

Fruit juice
...swap for whole fruit

Potato chips
…swap for unsalted popcorn

Full-fat cheddar
…swap for low-fat cottage cheese

Chicken wings or drumsticks
…swap for skinless chicken breast

Chocolate bar
…swap for dark chocolate-coated strawberries

Mayonnaise
…swap for avocado

Ricebran oil
…swap for canola oil

Apple pie
…swap for stewed apple with oat crumble

Potato
…swap for sweet potato

Chocolate biscuit
…swap for a homemade muesli slice

Two-minute noodles
…swap for rice noodles

Full-fat latte
…swap for skinny latte
This could save you about 1kg of saturated fat a year!